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Muscle does SO much more than you might think. 💪

It helps you:
• Burn calories even at rest
• Stay strong and independent as you age
• Make everyday activities easier
• Support your bones and joints
• Have the strength and energy to do more of what you love

And the good news? You can build muscle at any age. You don’t have to be an athlete, lift super heavy, or spend hours in the gym.

You just have to start, stay consistent, and challenge your muscles. I’m going to say that AGAIN ….. YOU JUST HAVE TO START AND STAY CONSISTENT.

This is your reminder that strength training is about so much more than how you look. It’s about what your body can do for you.

Follow along for more reasons to build muscle, especially if you’re a woman over 40. 💪

And of course, if you’re in the Franklin TN area and wanna join one of my small groups to work out together, send me a message.

I still have a few spots left… ➡️ Monday 9:

I still have a few spots left…

➡️ Monday 9:00am (2 spots )
➡️Monday 4:30pm (3 spots)
➡️Wednesday 9:00am (1 spot left)

Want to feel better about where you’re at? Stronger in your own skin?
I can help you!

I’d love to welcome you to a great group of ladies where together we learn how to move our body through strength training, balanceand core, cardio, stability and agility …

All of us are in very different places physically but the workouts are adaptable for many fitness levels. Would love to tell you more, feel free to call or text with any questions. 615-414-3271

📍 I am located in Franklin TN, just behind the Sprouts on Murfreesboro Road

I’M GONNA BLOW YOUR MIND. This meal is under 450

I’M GONNA BLOW YOUR MIND. This meal is under 450 calories, 52 grams of protein and 8 grams of fiber ! And sooooo yummy and so filling !!! 🫶🏼🫶🏼🫶🏼🫶🏼🙌🏻🙌🏻🙌🏻

Eating healthy is NOT complicated.

Here’s an estimate using a medium delicata squash and assuming a light avocado-oil spray.

Recipe

Delicata Squash & Shrimp/Chicken Bowl

Ingredients:

* 1 entire delicata squash, peel included
* 3 oz grilled shrimp
* 3 oz ground chicken
* ½ cup frozen spinach
* 1 tsp balsamic vinegar (on spinach)
* Avocado oil spray (on squash)
* Salt, pepper, and seasonings to taste

Nutrition for the entire recipe:

* Calories: ~420
* Protein: ~52 g
* Fiber: ~8 g

WANT TO SEE YOUR BODY CHANGE?
Pay attention to what you put in it.

Thank you to @madelainerascan for reminding me how much I love squash - appreciating it’s super powers 😍😍

Your mind is powerful. Pay attention to what you’re telling yourself.

This week, catch one limiting thought and replace it with something that moves you forward.

And if you’re ready to get stronger, both physically and mentally, I’d love to help you get there.

My classes are small, supportive, and designed so

My classes are small, supportive, and designed so you can work at your own level.

If you’ve been thinking about it, maybe this is your sign to stop thinking about it and come try one 🫶🏼💪🏼

Before you decide what workout you should be doing

Before you decide what workout you should be doing, decide what you’re actually working toward.

“Get in shape” is a great starting point, but it’s not specific enough to build a plan around.

Do you want to:
• Get stronger?
• Build muscle?
• Improve your balance?
• Have more energy?
• Improve your cardiovascular fitness?
• Feel more confident lifting weights?
• Move better without pain or limitations?
• Be able to keep up with your kids or grandkids?
• Train for something specific?

Take a few days and really think about it.

Then write your goals down.

Because your goal should determine your workout, not the other way around.

The exercises, intensity, frequency, and structure of your workouts should all support what you’re actually trying to accomplish.

And if you’ve been working out consistently but aren’t sure whether your routine is really matched to your goals, send me a message.

✅💛 Tell me what you want to accomplish, and we can talk through what your workouts should look like to support that goal.

And of course, if you’re in the Franklin TN area and think joining one of my small group personal training classes might help you accomplish one of your goals, send me a message for details.

Start with what you can do TODAY A few ideas …

Start with what you can do TODAY

A few ideas …

👌🏼 A walk
👌🏼 Go up and down your stairs 10 times
👌🏼 Find a 15 minute weights routine on YouTube
👌🏼 How bout 10 squats 10 lunges 10 pushups

Small changes, repeated consistently, can completely change how you feel. I promise. I’m cheering for you - you got this !

So if you’ve been struggling to prioritize yourself, don’t beat yourself up.

Just take the next small step.

➡️🔥 And of course, if you’re in the Franklin TN area and like the idea of a little more accountability, send me a message about my small group personal training. I have spots on Monday Wednesday and Friday.

SMART STRENGTH SERIES Exercise: Rolling Squat Pu

SMART STRENGTH SERIES

Exercise: Rolling Squat Pullover Press

How to do it:
• Start standing with a dumbbell held at your chest. Squat down, keeping your chest lifted.
• Sit back and roll onto your back. As you lie down, bring the dumbbell overhead into a controlled pullover.
• Bring the dumbbell back to your chest, sit up, stand, and finish with an overhead press.

Sets & reps:
• Beginner: 2 sets of 6–8 reps
• Intermediate: 3 sets of 8–10 reps with heavier weight

Muscles strengthened:
• Primary: Lats, glutes, quads, shoulders
• Also works: Core, chest, triceps, and upper back

Why this exercise matters:
• Helps improve full-body strength, core control, and coordination
• Supports everyday movements like getting down to and up from the floor while lifting and reaching overhead

Smart strength tip:
• Keep the dumbbell controlled throughout the pullover. Don’t let your lower back arch as the weight moves overhead.

Modification:
• Make it easier: Use a lighter dumbbell and perform the floor portion without the overhead press.
• Make it harder: Use a heavier dumbbell or slow down the pullover and lowering portions.

➡️ Save this exercise and add it to your next workout.

Follow along as I share more smart strength exercises.

If you’re in the Franklin, TN area message me about my small groups. Gym location near Sprouts!

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